How should I balance my intake of omega fatty acids?

Getting a good balance of omega fats is pretty easy. Think of your omega consumption as an orchestra -- all the different omegas playing together make the sweetest music. Whether food or supplement, consider making the choice that provides an array of omega fatty acids.

After all, a whole-food approach to nutrition will help ensure you get omega-5, -7 and -3, -6, -9 for optimal health. Simply reduce your consumption of processed and chemically laden foods; also reduce the use and consumption of polyunsaturated vegetable oils (e.g., corn, sunflower, safflower, soy, and cottonseed). Switch to extra-virgin olive oil as much as possible (it's heat-stable so use it to cook, too).

Eat more oily fish (salmon, sardines, herring, mackerel, black cod, and bluefish) as well as walnuts, flaxseeds, and omega-3 fortified eggs. Consider supplementing with a true fish oil like one from wild salmon, which will deliver all the omegas found in this fish naturally.

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